Have you ever thought that the problem of high blood pressure can be dealt effectively by eating the best foods to lower blood pressure? Try asking yourself whether continuous medication to reduce blood pressure is not worsening your situation rather than doing any good.

All of these years, you are taking medications to lower your blood pressure but think where have you end up now? Let us think you have reached normal blood pressure range and if not, what can you do to combat with this problem?

reduce blood pressure

Answering to all your problems, we advise you to switch to a healthy lifestyle by adopting good eating habits. In this article, you will get to know about the best foods to lower blood pressure. We are also including tips on how you can overcome hypertension symptoms and reach to the normal blood pressure range.





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According to a report by CDC, one out of every third American adult has shown the symptoms of high blood pressure. Similarly, if we read an article published in the Times of India, it put light on the need to lower the blood pressure, otherwise it can create an epidemic in the near future. According to the article, our one-third population can fall prey to the symptoms of high blood pressure.

You are required to get more informed on the problem to deal with it effectively. You should make proactive efforts to keep your normal blood pressure range. Moreover, adopting a healthy and an active lifestyle can also contribute to lower blood pressure.

The next requirement is to know the function of all the foods that you are eating. We discourage you to include any food without knowing about its nutrition count and how will that food serve your body? We have prepared the list of best foods to lower blood pressure in case you are wondering on what to eat after enlightened to your situation.

List of Super Foods to Lower Blood Pressure

When it comes to lowering your blood pressure, eating these super foods can be your best bet. You can include these foods to lower blood pressure and living healthier than ever before. You may not have imagine that just by including these super foods in your diet for high blood pressure can cure your problem to a great extent.

foods to lower blood pressure

Go green to lower blood pressure

Going green in your diet can help you reduce blood pressure. You can include leafy green vegetables like Spinach, Kale, Lettuce, and Broccoli in your diet to maintain the normal blood pressure range. The green vegetables contain good amounts of potassium to reduce blood pressure.

According to the Food and Nutrition Center of the Institute of Medicine, the daily recommended daily dose for Potassium for a healthy adult is 4700 mg to promote normal blood pressure range.

The USDA has shown that some Green vegetables contain around 500 mg of potassium in a 100 gram serving. This contained potassium can counteract with sodium to promote healthy organ, muscle, nerve function and further protects you against the symptoms of high blood pressure.

Pomegranate Juice to reduce Blood Pressure

Pomegranate is a poly phenol rich fruit which contains a lot of anti oxidants. Scientists have suggested that the regular consumption of the Pomegranate Juice can lower your blood pressure. Include one serving of Pomegranate juice in your daily diet to promote good heart health and elevating mood.

According to a study published in the journal of NCBI on the effects of Pomegranate Juice on Blood Pressure, you should include Pomegranate Juice for a healthy heart

Pomegranate really outshines with its nutritional content and provides you with adequate dose of potassium and folates. The bottom line with this fruit is that it serves various health benefits and can be included in foods to lower blood pressure.

Oatmeal to lower Blood Pressure

A high fiber with a low fat and low sodium is a perfect treat to lower blood pressure. And Oatmeal is no other in serving a great food to reduce blood pressure. You can include white oats garnished with nuts and granola in your breakfast to fuel your day.

According to a study published at the NCBI, ingestion of oats supports the reduction of systolic and diastolic blood pressure

The fiber content in the oats is very effective in controlling the symptoms of high blood pressure. You can also expect other benefits like lower level of cholesterol, and prevention of other coronary artery diseases.

Use Olive Oil in Foods to lower Blood Pressure

In the recent times, the olive oil has gained popularity as the most used oil for cooking and other edible purposes.  The Virgin Olive oil is serving great benefits for a variety of reasons. Considering high blood pressure on line, you can benefit from using this oil in foods to lower blood pressure.

According to a study issued by the JAMA Internal Medicine, the use of Olive oil and reducing other saturated fats from the diet can promote normal blood pressure range and also leads to reduction in the daily dosage of anti hypertensive medication.  It has also shown the positive effects of including MUFA which is contained in Olive oil.

A recommended daily dose for the olive oil commences for 4 tablespoons or 40 grams for men and 3 tablespoons or 30 grams for women. Include the recommended dosage for the complete benefits of using olive oil to reduce blood pressure.

Include Seeds in foods to lower Blood Pressure

Seeds are the best super foods to lower blood pressure. You can include Flax seeds, sunflower seeds, and pumpkin seeds to churn out the maximum benefit from the seeds. One recommended serving of seeds can provide good amounts of magnesium, copper, zinc and manganese.

A study published online by the Clinical Nutrition shows that supplementing with the flax seeds can significantly reduce your blood pressure

These seeds are rich in Alpha Linolenic Acid (ALA) and Omega 3 fatty acids. They have shown to cure the symptoms of Hypertension and further promote normal blood pressure range. You are advised to eat unsalted or plain seeds as the salted seeds can spike your blood pressure. To have a healthy snack, include a half cup of these seeds to lower blood pressure.

Note: You can also include foods like Beet Root, Berries, Garlic and Low Fat Yogurt to lower your blood pressure.

Adopt these new habits to reduce blood pressure and get to normal blood pressure range

Adopting the below mentioned tips can help you switch to a better health. It will take you far away from various health related ailments. You have to simply swap your daily bad habits by these good habits. You can expect to reduce the symptoms of hypertension and can achieve lower blood pressure levels.



  1. Avoid canned and processed foods.
  2. Read the food labels for their sodium contents present in them. According to the American Heart Association, your recommended dosage shouldn`t exceed more than 2300 mg a day.
  3. Swap the common table salt with the sea salt. You can also choose from the low sodium salts available in the market.
  4. Switch to Mediterranean Diet plan and DASH Diet plan to lower blood pressure.
  5. Include Nitric Oxide and Fish Oil Supplementation to reduce blood pressure.
  6. Quit your drinking habit to reach your normal blood pressure range.
  7. Keep a watch on your increasing weight and fat accumulating around your waistline.
  8. Exercise regularly to promote normal blood pressure range.
  9. Cigarette Smoking can excessively raise your blood pressure levels.
  10. Try to cut on caffeine or limit your daily caffeine intake.

Now that you have know the benefits of the above mentioned super foods, include these foods in your diet for high blood pressure and follow our quick tips to effectively manage your blood pressure levels. We also advise you to always keep a Blood Pressure Monitor to keep a track of your blood pressure range.


Author: Mannu Jain

Mannu Jain is an Entrepreneur by choice who has started Supplements Town in the year 2013. He has spent his precious years in the health and Fitness Industry which have incorporated him with lots of information and knowledge from the industry leaders and the consumers. Keeping up his former interest of blogging, he has put forward this health and fitness website to share his learning with the world to keep them both healthy and fit.